Comparing Nutrients in 1 pound Roasted Sunflower Seeds VS Low Sodium Sweet Cucumber Pickles

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Low Sodium Sweet Cucumber Pickles	1%	2%	97%

Macro Nutrients

	Roasted Sunflower Seeds	Low Sodium Sweet Cucumber Pickles	Recommended Dietary Allowance
Energy	91% 2640kcal	19% 553kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	1.2% 1.18g	97g per day for Men 19-50 years
Saturated Fat	74% 23.7g	0.95% 0.3g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	875% 149g	1.23% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	118% 153g	130g per day for Men 19-50 years
Sugars	17% 12.4g	167% 121g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	132% 50.3g	13% 5g	38g per day for Men 19-50 years
Protein	157% 87.7g	3% 1.68g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Low Sodium Sweet Cucumber Pickles	Recommended Dietary Allowance
Vitamin A	0% 0μg	28.2% 254μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	3.4% 0.041mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86% 1.1mg	11% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	200% 32mg	4.93% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	639% 32mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	5.23% 0.068mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	269% 1075μg	1.13% 4.54μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.06% 6.35mg	6.05% 5.44mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	789% 118mg	16% 2.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	290% 348μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Low Sodium Sweet Cucumber Pickles	Recommended Dietary Allowance
Calcium	31.8% 318mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	922% 8.3mg	53% 0.48mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	215% 17.2mg	33.5% 2.68mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	4.3% 18mg	420mg per day for Men 19-50 years
Manganese	416% 9.57mg	2.96% 0.068mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	748% 5239mg	7.78% 54.4mg	700mg per day for Men 19-50 years
Potassium	113% 3856mg	4.27% 145mg	3400mg per day for Men 19-50 years
Selenium	654% 360μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	5.44% 81.6mg	1500mg per day for Men 19-50 years
Zinc	218% 24mg	3.3% 0.36mg	11mg per day for Men 19-50 years
Water	0.15% 5.44g	8% 296g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Low Sodium Sweet Cucumber Pickles per 1 lb

Compare the macro and micronutrient content in 1 lb of Roasted Sunflower Seeds versus 1 lb of Low Sodium Sweet Cucumber Pickles to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Roasted Sunflower Seeds vs Low Sodium Sweet Cucumber Pickles:

• 1 pound of Roasted Sunflower Seeds has 11.8 times more Vitamin B1, 7.7 times more Vitamin B2, 40.5 times more Vitamin B3, 58.7 times more Vitamin B5, 53.6 times more Vitamin B6, 237 times more Vitamin B9 and 49.2 times more Vitamin E than Low Sodium Sweet Cucumber Pickles.
• While 1 lb of Low Sodium Sweet Cucumber Pickles contains more Vitamin A and 28.4 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• 1 pound of Roasted Sunflower Seeds have insufficient amounts of Vitamin A
• 1 pound of Low Sodium Sweet Cucumber Pickles have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B6 and Vitamin B9
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Low Sodium Sweet Cucumber Pickles have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Roasted Sunflower Seeds vs Low Sodium Sweet Cucumber Pickles:

• 1 pound of Roasted Sunflower Seeds has 17.5 times more Calcium, 17.4 times more Copper, 6.4 times more Iron, 32.3 times more Magnesium, 140.7 times more Manganese, 96.3 times more Phosphorus, 26.6 times more Potassium, more Selenium and 66.1 times more Zinc than Low Sodium Sweet Cucumber Pickles.
• 1 pound of Low Sodium Sweet Cucumber Pickles lack sufficient amounts of Calcium, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Roasted Sunflower Seeds has 4.8 times more Energy, 191.5 times more Fat, 77.9 times more Saturated Fat, 712.7 times more Omega 6, 10.1 times more Fiber and 52.2 times more Protein than Low Sodium Sweet Cucumber Pickles.
• While 1 lb of Low Sodium Sweet Cucumber Pickles contains 1.4 times more Carbohydrate and 9.8 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Low Sodium Sweet Cucumber Pickles offer comparable quantities of Omega 3 per one pound.
• 1 pound of Low Sodium Sweet Cucumber Pickles provide inadequate amounts of Omega 6 and Protein